CrossFit Valley Forge – Daily WOD

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Thursday Warmup (No Measure)


Couch Stretch x1 min each

Pigeon on the Floor x1 min each

Butterfly Stretch x30s

Frog Stretch x1 min

Banded Hamstrings x30s each direction

Standing Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


Metcon (Time)

3 Rounds For Time

5 Wall Walks

10 Wall Balls 20/14#

15 Abmat Sit-ups

20 Overhead Walking Lunges with 45/25# Plate (L+R=2)

Time Cap: 10 min